- Site:
- http://www.facebook.com/FDAck228
- Miles:
- 926 total / 186 in 2013
- Goal:
Plotting my marathon revenge for 2013 :-)
Frank Ackerman ran: Nice conditions for a...
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- 11 miles
- 01:40 time
- 09:18 pace
- 1412 calories
- details
good
Morton to East Peoria Trail
10.78
mi
01:40
09:18 pace
Nice conditions for a long run - cool and a little overcast for the first 90 minutes. Lunge matrix and 10 min slow jog warmup, 1:20@ easy pace, and 10 min slow jog cool down. Only downer was getting attacked by a little dog being walked between miles 7 and 8 - ripped a hole in my tights! Glad I was wearing them as I would have had a hole around my right knee instead. I should have stopped to show the owner, but I was in the flow at the time. Splits - 9:26, 9:20, 9:19, 9:04, 9:04, 9:04, 8:47, 8:58, 9:02, 9:33. Feeling good with four weeks to go until my first half!
You will do awesome Frank! I did not know it was your first half- don't go out too fast is my only advice! It will kill you in the end- your splits for this run was really good- start slow and depending on how you feel.... go in for the kill in the end!!! Awesome job!
about 1 year ago • Like • 1 person
Great run Frank!
about 1 year ago • Like • 1 person
Fantastic run Frank! You are going to rock your first half.
about 1 year ago • Like • 1 person
Great job on the long run!
about 1 year ago • Like • 1 person
Nice job Frank and good splits! You got the half in the bag!
about 1 year ago • Like • 1 person
Awesome job!!
about 1 year ago • Like • 1 person
Nice! Your set for a half.
about 1 year ago • Like • 1 person
Darn those dogs!!! You are going to rock your first half - just follow what Krista said and don't go out too fast and you'll be awesome!
about 1 year ago • Like • 1 person
U rock dude!
about 1 year ago • Like • 1 person
Nice pace! Your definitly ready for a half.
about 1 year ago • Like • 1 person
Great run, Frank! Glad the dog wasn't bigger.
about 1 year ago • Like • 1 person
Excellent job! Didn't realize this will be your 1st half! How exciting!! You are so ready!! As for the dog... Crapola!!
about 1 year ago • Like • 1 person
Excellent job Frank! You will do great at the half!
about 1 year ago • Like • 1 person
Great work on those negative splits Frank, looks like you're ready for the half.
about 1 year ago • Like • 1 person
Awesome running there, Frank!
about 1 year ago • Like • 1 person
Great job, Frank! You're gonna rock your half!
about 1 year ago • Like • 1 person
Awesome job Frank! And nice work fending off the ankle-biter. You'll have a terrific half, no doubt!
about 1 year ago • Like • 1 person
Way to go!!!!! You will do awsome!!!
about 1 year ago • Like • 1 person
It WAS a good day for a run in IL! :) Great 10+ today, Frank. You're going to rock that half!
about 1 year ago • Like • 1 person
Great job as usual,this time you did more great and as i watch your pace very keen,keep going my friend.
about 1 year ago • Like • 1 person
omg!! Did you kick the little dog away? I hate when people don't leash their dogs. Awesome 10 miler. You've got this half in the bag!
about 1 year ago • Like • 1 person
Hi Frank! Thank you for the add. Looking forward to sharing motivation and inspiration with you!
about 1 year ago • Like • 1 person
Great run and nice pace. You're doing great in prep for your half! Keep rolling!
about 1 year ago • Like • 1 person
great run! I have to run 10 miles this week for my long run
about 1 year ago • Like • 1 person
You certainly are in good shape for your race. Really solid run. I would have been very happy with it. Enjoy it. I plan to do my first this year too.
about 1 year ago
Sounds like a dog gone trail...lol...great run though!
about 1 year ago • Like • 1 person